Workout

Warm-Up: (500) 
2 rounds:
100swim/100kick
100drill

Set (600)
8 x 25 kick on :30
4 x 100  on 2:00
… 50 swim, 25 scull, 
25 catchup

Set (1900) 
2 rounds:
2 x 300 pull on 4:15
...descend 1-2
50 EZ on 1:00
200 build  on 3:00
50 SPRINT on 1:00
50 EZ on 1:30

Cool Down: (200)
200 EZ Choice